Developed in 1996 by the National Strength and Conditioning Association, Essentials of Strength Training & Conditioning continues to be the most complete reference for strength and conditioning practitioners and athletes. Incorporating cutting-edge science, it provides both athletes and non-athletes with a detailed review of the most important topics in strength training and conditioning. Updated annually, the book continues to serve as the ultimate source of information on strength training and conditioning. In its entirety, the book covers all of the important topics related to strength training and conditioning: nutrition and diet, exercise technique and strategy, training and exercise applications, resistance training, physiology and biochemistry, safety and injury prevention, and sport specific training.
Nutrition and diet are the most vital components of any strength-training regimen. As the primary drivers of muscular development, nutrition and the food that it supplies to the body to help determine muscle growth and development. When a person undertakes strength training, they must take in enough calories (food) to fuel their growing muscles. Those who are trying to develop bigger and stronger muscles should concentrate on eating several small meals – five to eight smaller meals is better – every day.
Exercise is an integral part of any training regimen. It helps to build muscle mass while also helping to maintain muscle mass and maintaining a healthy weight. Strength training exercises that are performed two to four times a week – including upper body and lower body exercises like bench press, shoulder press, and squats – are effective. However, a person must make sure that the exercises strain the different muscle groups to prevent injury.
Training is not just about the physical aspect either. Nutrition and proper rest are equally important to achieving strength and fitness goals. Nutrition is what gives the body the energy it needs to work and allow muscles to grow. It is also what keeps the body fit and working hard at all times. Proper rest between workouts allows the body to recover from workouts so that it can do as much extra training as possible when it gets back to working out.
One of the keys to building muscle and developing strength is the resistance that is provided to the muscles through weight training and other exercises. It doesn’t matter how much a person weights or how much muscle they have if they can’t sustain the intensity of the exercises on their own body. A person must be willing and able to challenge their body to increase resistance through their own effort.
Some suggest that a person should start with basic strength training and conditioning techniques before adding weight training and other exercise techniques later on. This allows the muscles to acclimate to heavier weights and more strain. Starting out slow, lets a person better become accustomed to the new stresses placed on their body. Begin with the basics of strength training and conditioning before you add in additional training techniques later. This way the individual can get the most out of their workout and avoid hurting themselves along the way.
Medicine Balls, Fitness Machines, Free Weights
There are many ways to accomplish this goal. People can use medicine balls, fitness machines, free weights and various forms of exercise equipment. Most people find that machines provide the best form of resistance for building muscle groups. Medicine balls are sometimes used in place of medicine balls to challenge different muscle groups and to increase mobility during workouts.
There are many different things that people can do to get the most out of their workout. The essentials of strength training and conditioning include a healthy diet and sufficient rest. Exercises should be done on a regular basis, but not to overdo it.
The routine should be varied enough to keep the body guessing and to challenge the body to improve and grow. Remember that muscle groups will develop over time and the routine should be adjusted accordingly. When following an exercise routine, individuals should also consult their doctor to make sure that they are not overdoing it or that they are doing the right thing for their body.